Don’t let the opportunity to make positive health changes slip by this year just because you are pregnant! Diet, nutrition, and exercise are important parts of a healthy pregnancy, and it’s never too late to start. Set small and attainable goals and build upon your success to enjoy the benefits for both you and your baby.
- Eat small, frequent meals and snacks, including a healthy snack before bed.
- Try to pack your lunch for work, so you’re not tempted by fast or convenience foods
- Pack nutritious, high protein snacks so you don’t become too hungry. It’s hard to choose well when you’re pregnant and hungry!
- Make sure to eat protein and healthy fats with meals and snacks. Cheese, eggs, nuts, nut-butters, hummus, guacamole, dairy products, and lean meats will keep you satisfied.
- Whole fruits and veggies add nutrients and fiber to keep you full. Whole grain carbohydrates break down more slowly, keeping your blood sugar even. They also add fiber. Whole grain crackers and breads, brown rice, and sweet potatoes are better alternatives than their white cousins.
- Drink water
- Do allow yourself a treat now and then!
- Consider meeting with a nutritionist to outline personal needs and goals and help keep you accountable.
- Don’t sit down to a large, heavy meal. It may look appealing, but your smaller stomach size and tendency towards heartburn will likely have you regretting your decision.
- Avoid sugary drinks including sodas, sweet tea, AND fruit juice.
- Consider snacks high in sugar like candy, cookies, cake, or donuts to be an occasional treat, not a daily indulgence.
- Snack on just carbs! Pretzels, crackers, chips should be baked and whole grain, and eaten with cheese or a healthy spread or dip.
- Skip breakfast! Eat something substantial like eggs, avocado toast, cheese, or peanut butter on whole grain bread, with a serving of fresh fruit will help give your and your baby a great start to the day!
Common Sense Exercise Basics:
- Pick an activity that appeals to you and exercise with a buddy.
- Even a daily 30 minute walk counts!
- Exercise should feel good, and you should be glad you did it. LISTEN TO YOUR BODY!
- You should be able to carry on a conversation during your exercise activity. If you can’t, you’re pushing too hard.
- You may need to decrease intensity and duration of activity as your pregnancy progresses,
- Avoid high impact activities, or activities where loss of balance could cause injury.
- Break up fitness activities if you can’t commit to a 30 minute session. Ten minutes, three times a day is just as good.
- Increase activity where you can, take the stairs, park farther away, do some planks while you watch TV. Get creative but staying active will make for a more comfortable pregnancy and recovery.
Happy New Year from Regional Midwifery!